For TimeMetconBenchmark
Donkey Kong
21-15-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Burpee
Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
Box Jump
6 Lunges after each exercise
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the higher rep sets, especially for the 21s.
- 2Consider breaking the kettlebell swings into smaller sets (e.g., 10-10-5) to maintain form.
- 3Focus on explosive take-offs and soft landings during box jumps to reduce impact.
- 4Keep lunges unbroken and focus on balance to transition smoothly between movements.
- 5Use a consistent breathing pattern to help manage your heart rate during the chipper.
Safety Considerations
Technical Focus
Watch for lower back rounding during kettlebell swings and improper landing mechanics on box jumps.
Recommended Warm-Up
General Warm-Up:
- 5 min Row or Bike - 5 min(Easy pace to prepare the body.)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Focus on hip and lower back mobility.)
- 10 reps Shoulder Dislocates - 1 min(Use a band or broomstick to open up the shoulders.)
- 30 sec each leg Ankle Mobility Stretch - 1 min(Ensure ankles are ready for box jumps.)
Activation:
2 rounds- 3-5 Burpees (slow tempo) - 2 min(Practice the movement with control.)
- 5-10 Kettlebell Swings (light weight) - 2 min(Focus on hip hinge and proper swing mechanics.)
- 5 each leg Box Step-Ups (light) - 2 min(Get comfortable with the height of the box.)
Scaling Options
Intermediate
Reduce kettlebell weight and box height.
- 1
kettlebell swing
Reduce kettlebell weight.
Weight: 43/26 lbs (19.5/11.8 kg)
- 2
box jump
Lower box height by 2-4 inches.
Scaled
Change to kettlebell deadlifts and box step-ups instead of jumps.
- 1
kettlebell swing
Replace with kettlebell deadlifts.
- 2
box jump
Replace with box step-ups.